50 KBS Junk Yard Dog! Front Squat 5@40% From Hole 4@50% Hitch Rep 4×3@ 65% Power Clean 3@40% From High Hang 3@50% From Mid Hang 3@60% From Ghost 2×3@65% From Floor AMRAP 10 10 OHS 95/65 50 Double Unders 10 Sit UpsRead More

50 KBS 3xME Arm Circles w/ 2.5 plates Power Snatch 5@40% from high hang 5@ 50% from mid hang 4@60% from Ghost 4×3 @65% from floor AMRAP 7 5 HSPU 7 Deadlift 225/145 AMRAP 7 10 Push Ups 7 Rolling CandleSticksRead More

50 KBS Snatch drills Power Snatch 5×3 @60% Power Snatch AMRAP 20 150m Run 5 Muscle UpsRead More

200m Farmer Carry L hand 55/35 200m Farmer Carry R hand 50 KBS Hang Squat Clean Drills 45/35 5×2 Clean Pulls @100% Power Clean Weight For time: 30-20-10 Thrusters 75/45 Pull Ups Hang Power Cleans PistolsRead More

50 KBS Strict Press Skills Then Strict Press 5×3 @ 65% AMRAP 10 5 HSPU 10 Alt DB Snatch 50/35 Rest 5 AMRAP 10 5 burpees 15 Box JumpsRead More

500m run Warm Ups 30 Med Ball Cleans Front Squats Working form 3×3 Front Squats with triple hitch @45% 3×3 Front Squats @ 60% For time: 40 Wallball 40 KBS 55/35 100 Double Unders 30 Wallball 30 KBS 100 Double Unders 20 Wallball 20 KBS 100 DU 10 Wallball 10 KBS 100 DU 5 Wallball...Read More

Warm Up Junk Yard Dog! Clean Skills Work to 3×5: Power Cleans @ 65% ME PC EMOM 10 150m Run Rest 2 EMOM 10 4 BFB 5 Deadlift 225/145Read More

1k run 10 Pass throughs 10 Pass Good morning pass throughs 10 Pass throughs laying prone 3 mins dead hang 3×5 Strict Press @ 30% 3×5 Push Press @ 35% 3×5 Jerk @ 40% (% Based on jerk max) AMRAP 6 10 Box Jumps 24 5 Burpees Rest 2 AMRAP 6 10 Weighted Box Step...Read More

1k Run 5 mins planks 5xMax Bridge Pose EMOM 10 :30 DU AMRAP 20 150m Run 5 Pull Ups 10 Push Ups 15 Sit UpsRead More

1k Run or row 5×20 Unilateral Press 3 mins Barrel Stretch Snatch Positioning and skills AMRAP 20 100ft Farmer Carry Walking Lunge 20 Alt DB/KB Snatch 35/50 100ft Farmer Carry Walking Lunge 10 DB/KB Thruster 35/50 Athletes must do farmer carry with TWO weights but it doesnt matter if its a KB or DB.Read More